レンジで4分！とろける茄子のダイエット副菜｜ごま油香るヘルシーレシピ #ダイエットレシピ　＃ナスレシピ

レンジで4分！とろける茄子のダイエット副菜｜ごま油香るヘルシーレシピ #ダイエットレシピ　＃ナスレシピ

Hello, Thank you for watching. This time, we’ll make easy, melt-in-your-mouth steamed eggplant in the microwave. The secret to making eggplant melt-in-your-mouth—stay tuned until the end! 3 washed eggplants Cut off the stem end of the eggplant. Eggplant is a low-calorie ingredient rich in dietary fiber. Eggplant is a food that suppresses rapid spikes in blood sugar—ideal for dieting It mitigates sudden increases in blood sugar levels Cut the eggplant in half lengthwise. Since learning that eggplant is effective for dieting, I’ve been eating it more often. Beautiful eggplants—I can’t wait to see how they turn out. After cutting three pieces, prepare the plastic wrap It’s a bit of a hassle, but Wrap each eggplant individually in plastic wrap. Place the eggplant in a heatproof dish. Microwave 600W for 4 minutes. Microwave done! Be careful not to burn yourself—it’s hot! Wrap it in plastic wrap and microwave it to keep the color looking fresh. Cool to a temperature safe to touch by hand. Make the seasoning liquid. Mirin (Japanese seasoning) 18g Soy sauce 36g Sesame oil 12g Microwave it to evaporate the alcohol from the mirin. Warming the seasoning liquid helps the flavor soak in more easily. Eggplant with plastic wrap removed Microwave it wrapped in plastic for beautiful color. Make a slit starting from the stem end of the eggplant. Tear into about three pieces. Tearing by hand helps the flavor soak in better. Place the sliced eggplant into the warmed seasoned liquid. As you tear it apart by hand, you can feel the eggplant becoming soft and tender. Fast forward ▶ Mix with the seasoning liquid. It looks delicious with that glaze. The eggplant was microwaved, so it’s very soft. Everyone loves sweet and savory flavors Toasted sesame seeds: 1 teaspoon Lightly mix Let’s plate it up. Sprinkle sesame seeds on top. When you lift it with chopsticks, you can feel how meltingly tender it is. Put the rest in a container for everyday side dishes. The rich aroma of sesame oil and sesame seeds, paired with melt-in-your-mouth eggplant—it’s irresistible. It’s easy to make, so give it a try!

ダイエット中でも満足感たっぷり！電子レンジだけで作れる「とろり茄子」の副菜レシピをご紹介します。
ナスは低カロリー＆食物繊維豊富で、むくみ改善や代謝アップに効果的。
ごまには抗酸化作用のあるセサミンが含まれ、腸内環境を整えながら美肌もサポート
しっかり味なので、お弁当のおかずにもピッタリ
忙しい日でも、たった6分で完成！

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■レシピの嬉しいポイント
ナス：低カロリーで食物繊維が豊富。皮に含まれるナスニンは抗酸化作用あり
•ごま油・すりごま：良質な脂質とセサミンで代謝サポート＆美肌効果
レンジだけで鍋不要！

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■レシピの材料
• ナス：3本（約300g）
• みりん：大さじ1
• しょうゆ：大さじ2
• ごま油：大さじ1
• 白すりごま：小さじ1

■栄養成分 （ナス3本分）
カロリー：約301kcal
たんぱく質：約7.9g
脂質：約18.7g
炭水化物：約27.5g
食物繊維：約7.1g

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■簡単お勧め副菜動画

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